148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
This was a great class. Quintessentially CrossFit!!
100 Double Unders: time cap 5:00 min
I just did 5:00 min of singles with the heavy jump robe because my DUs have gone to sh!t since becoming pregnant (I am not the only pregnant woman to have complained about this!). I think I might just continue this plan for the remainder of my pregnancy: singles with the heavy rope. Cool?
30 Plate Burpees FT (25#): 3:55
I did a modified push-up but I used the Rx weight.
Hanging Squat Snatch: 7x 3×40
Snatch Grip Dead-lift: 7x 1×80
9 min AMRAP: 5 rnds + 15 + 13
Because I don’t feel comfortable with tuck jumps (and not with knees-2-elbows either), Tammy suggested that I just skip the tuck jumps and do 15 ball slams and 15 ring rows per round. Ring rows were modified with an easier angle.
In the middle of this MetCon, Iz reminded me to check my heart rate. I did and it was about 140 or 145. Good! Seems like I’m keeping my “perceived exertion” in check. 🙂
(18 weeks + 1 day)
I wouldn’t want you loose the skill of the DU’s. I would suggest doing them just for practice every now and then.
We will get creative with your warm ups.
Great work today!!!
They’re gone Tammy. I can only get 4 or 5 in a row on a good day. I’m chalking it up to pregnancy un-coordination. And I’m okay with figuring them out again once I’ve given birth.
P.S. I’m blogging about my pregnancy and being a paleo/primal average jane CrossFitter here: http://clubfritch.wordpress.com/
For Time: 100 Double Unders- i stull suck at DU’s got 85 in 5 minutes and got chided a little by coach. I will just have to practice. as easy as that
For Time: 30 Plate Burpees (45#) nice asddition to the burpees, 3:29
PVC Shoulder Mobility
Snatch Grip DeadLift- 1/1/1/1/1/1/1 @ 100% Snatch 1RM- worked with 145 on the bar
Hang Squat Snatch- 3/3/3/3/3/3/3 @ 75% 1RM- 4X 95# 3X115# had a littele trouble on my very last rep but I made it through. I need to work on getting under the bar more aggressively.
9 minute AMRAP of: 10 Ball Slam (20/15)/10 Ring Row/10 Tuck Jump- 5 rounds 4 ball slams
100 Double Unders=43 seconds
For Time: 30 Plate Burpees @ 45lbs=2:12
Hang Squat Snatch 3X7= WU- 3@45 WS-3@95/115/120/120/120/120/120
Snatch Grip DeadLift- 1X7@100%Snatch1RM=1@160/160/160/160/160/160/160
9 min AMRAP of: 10 Ball Slams @20lbs/10 Ring Rows/10 Tuck Jumps=8 rounds+10 Ball Slams+3 Ring Rows
Working my way back, slowly but surely.
3 RNFT of:
10 Ring Rows
10 Air Squats
400m Farmers carry 2x20kg
Total: 3:30
Deadlift 5-5-5-5-5
225-225-225-225-225
10 RFT of:
10 KB swings 1.5 pood russian swings
10 box jumps (24”)
Total: 12:52
REALLY focusing on form, making sure my shoulders are staying in a good and stable position.
Coach Dan
so what happened dan. big dan dan the man. MIA for a bit from the blog, welcome back.
Pec minor / bicep tendonosis, and both my wrists are messed up from dropping a clean on my thumbs, and from all the wine that I open at the bar. Rehab is a bitch. But I can’t rush.
Acupuncture, massage, and chiropractic. Plus lots of stretching and ice. I’ll be beast-moding it one of these days. 🙂
First off I wanna comment on how well run this facility is. LOVE how serious everyone here is about everything being perfect, and how everyone supports eachother and push you to work harder.
100 double unders – I used the 5 minute cap to practice, having never done these before. I got about 2 in a row, maybe 3 at a time.
30 plate burpees – @15lbs time was 2:33. probably couldve gone heavier.
Hang Squat Snatch 3/3/3/3/3/3/3 @ 25lbs – still getting my body used to the movement.
Snatch Grip DeadLift- 1/1/1/1/1/1/1 went up to 55lbs. this movement still feels a little awkward to me.
9 min AMRAP -10 Ball Slams @20lbs/10 Ring Rows/10 Tuck Jumps.
This part of the workout brought out the competitor in me. I was pretty even with Sam till my 5th round. Then my chest started burning. I got 6 rounds and 6 ball slams. shouldnt have stopped at 90 seconds left.
LOVING THIS.
You did great today! Nice job on the DUs, those are super hard at first. Welcome to the team!
thanks Coach! getting there
Yay! Glad you’re loving it! It’s smart to give yourself time to get used to the olympic lifts before going heavy on the weight.
Welcome!
thanks! looking forward to working out together again!
I consider Coach Dan’s 12 p.m. class to be one of the charms of underemployment. Once again I had a great time today and learned a lot.
I’m still just starting out and at the point where even %25 of the exercises leave me sore for days, so I am not too preoccupied with numb3rs. There will be plenty of time to write elaborate excel spreadsheets of my performance. At this point I just want to get comfortable with the exercises, most of which are new to me.
That being said, I managed 70 DUs with only 12 arm and hand welts in 5 minutes.
I did 30 plate burpees in 3:30.
The hang squat snatch was tough at first, but once Dan pointed out that my grip should be wider it was much easier. It’s interesting how small hacks like this can put everything else into place.
On Snatch Grip Deadlift I definitely could have gone heavier, but I am still trying to nail down the basic squat motion and stay off my toes. I shouldn’t have waited until I was 29 to do a squat.
On the AMRAP I went 5 rounds and 8 ball slams.
I’ve only had 5 classes so far but the results have been amazing. If I were capable of showing enthusiasm on my face you would have seen it. I already feel the urge to proselytize every time I hear someone talk about how they exercise. I’m glad the days of being in a gym and watching people sit on machines while they check their cellphones and watch t.v. are over.
Addictive isn’t it?
Nice Job on those Plate Burpees and DU’s!
Yay!! Welcome!!
Awesome job, dude. Seriously.
Great nooner today, good to see some new regulars coming through
100 DU = 3:11
30 Plate Burpees (45) =2:55
Hang Snatch Sets @ 85
Snatch Grip Dead-Lift Sets @ 115
I enjoyed this deconstructed snatch practice. Can’t wait to put it all together at the end of the month and see if we’ve gotten stronger!
9 min amrap of: 10 Ball Slam / 10 RRows / 10 Tuck Jumps
6 Rounds + 7 Ball Slams.
I used the 20″ box for the first 26 Ring Rows, then switched to the floor once it was impossible to complete a rep.
100 DU for time – 2:07
30 plate burpees – 2:36 RX
Hang squat snatch @75% – 55/60/60/60/60/60/60
Snatch grip deadlift @100% of snatch – 75/75/75/75/75/75/75
9 min AMRAP: 7 rounds + 10 +10
Nice work Marina! 🙂
thank you Gilli 🙂
Nice work Marina! Killing it as usual. Wish i was there tonight 🙂
Thanks Coach Iz, Tammy, Cory and Jason for sticking around and helping me through this wod.
I did Austin which was WOD #4 not 3 like I said on the video.
It was tough:
7 min AMRAP :
2 MU
2 Deadlift @ 335
I got 33 reps, as a comparison Austin Malleolo got 72.
He is Elite, I am not but I will keep working…
http://www.youtube.com/watch?v=OY-Bx8IUC3U
Looks pretty fucking elite to me
Did back and bi’s with some tricep pulldowns at the Y….nanny.
Did about 25 clean’s and 10 minutes of du’s. Hit 37 unbroken.
I feel fat and slow. Need to get in there.
Nanny????? Damn autocorrect.